The Effects and Benefits of Practicing Meditation During Morning Jogging or Walking
Introduction
For me, waking up at 4:45 every morning to spend about an hour on strength training, meditation, and stretching is a vital time that builds the foundation for my day. Recently, I have been particularly focused on the effects of "dynamic meditation," which combines jogging or walking with meditation.
While static meditation performed while sitting is wonderful, meditation while moving the body has a different kind of appeal and set of benefits. In this article, I will explain in detail the effects of practicing meditation during morning jogging or walking, along with the scientific evidence behind them.
What is Dynamic Meditation?
Basic Concepts of Walking Meditation and Running Meditation
Dynamic meditation refers to meditation performed while moving the body, and it is particularly known as walking meditation or running meditation. This is a practice that directs the mind to "this very moment" by focusing attention on the movement of the feet and breathing.
When I go swimming on weekends, I sometimes focus my attention on the back-and-forth movement in the pool, which could also be called a form of dynamic meditation. By focusing on the body's movements, you can experience a sense of your mind naturally becoming quiet as distracting thoughts fade away.
Differences from Static Meditation
In static meditation, you focus on breathing or sensations while sitting, but in dynamic meditation, the body's movement itself becomes the object of meditation. A major feature of this is that it is easier for those who "struggle with sitting still" to get started, and it can be more naturally incorporated into daily life.
Specific Effects of Morning Jogging and Walking Meditation
1. Improved Brain Function and Enhanced Concentration
Research shows that combining aerobic exercise with meditation stimulates the frontal pole, improving the ability to make appropriate judgments. Morning exercise meditation can significantly improve your concentration and performance for the rest of the day.
Since I started my morning routine, my concentration at work has clearly improved. In particular, even while busy raising my one-year-old daughter, I feel that by centering my mind during the morning hours, I have become able to make calm decisions throughout the day.
2. Stress Reduction and Improved Mental Health
Studies investigating the effectiveness of walking meditation have confirmed effects such as "reduced anxiety and stress" and "alleviation of depression" after just a few days of practice. Every time the soles of your feet touch the ground, you can experience a sense of stress being released and distracting thoughts disappearing.
By focusing on your own footsteps and breathing during the quiet morning hours, you can start your day with a calm mind. This is a highly valuable experience for busy modern people.
3. Autonomic Nervous System Regulation
The combination of moderate physiological arousal from exercise and the quality of mindful attention helps harmonize the autonomic nervous system. Moderate morning exercise effectively activates the sympathetic nervous system and helps regulate the rhythm of the day.
In my case, by combining it with morning stretching, I get the feeling that both my body and mind are prepared for the day's activities.
4. Enhanced Creativity and Problem-Solving Ability
During walking meditation, by focusing your consciousness on your breathing and the movement of your feet, you can temporarily detach from worries and concerns in your mind. This often leads to new ideas or finding clues to solve problems.
In fact, new ideas for work often come to me after my morning meditative exercise, which is one of the major benefits for me.
5. Improved Sleep Quality
Moderate morning exercise and meditation also have the effect of improving the quality of sleep at night. Your internal clock is reset, allowing you to fall into a deeper sleep at night.
I also do stretching and meditation at night, but I feel that since I incorporated morning exercise meditation, falling asleep at night has become smoother.
Practical Methods and Tips
Basic How-To
Preparation: Choose a quiet time in the morning and avoid distractions like smartphones.
Starting to walk: Begin walking at a slow pace.
Focusing awareness: Say "right" and "left" in your mind to match your foot movements.
Attention to breathing: Continue deep nasal breathing.
Awareness of sensations: Direct your attention to the sensation of your soles, the feel of the wind, and surrounding sounds.
Points to enhance effectiveness
Do not overdo it: Avoid intense exercise that leaves you exhausted, and prioritize the meditative effect.
Consistency: It is important to continue even for short periods every day.
Choosing an environment: Choose a place in nature or a quiet location.
Setting the time: Start with about 15 to 30 minutes.
In my case, I feel similar effects during weekend swimming, and I realize that "how you direct your awareness" is more important than the type of exercise.
Benefits of doing it in the morning
A head start for the day
Morning exercise meditation prepares you to spend the rest of the day in the best possible state. You can start your day with a clear head and a calm mind.
Serotonin secretion
Exercising while bathing in the morning sunlight promotes the secretion of serotonin, the happiness hormone. This allows you to gain a natural sense of well-being and spend your day with a positive attitude.
Easy to make a habit
Morning time is relatively easy to control, and it has the advantage of being easy to establish as a continuous habit. The reason I am able to maintain the habit of waking up at 4:45 AM is due to the stability of the morning hours.
Points of caution and considerations
Prioritize physical condition management
What I value above all else is 'not getting injured and not overdoing it.' On days when you are not feeling well, it is important not to push yourself and to stick to light stretching or a short walk.
Gradual Introduction
I recommend starting with about 5 to 10 minutes and gradually increasing the time, rather than starting with long-duration exercise meditation right away.
Ensuring Safety
When exercising early in the morning, you need to pay close attention to visibility and traffic safety. Be sure to wear reflective materials and bright clothing.
Conclusion
Meditating while jogging or walking in the morning is a wonderful practice that improves both mental and physical health simultaneously. Scientific research has confirmed many benefits, including stress reduction, improved concentration, and enhanced creativity.
For me personally, incorporating this dynamic meditation into my daily morning routine has allowed me to spend my days feeling more fulfilled. Even in the busy days of balancing work with raising my one-year-old daughter, I am able to lead a balanced life by centering my mind during the quiet morning hours.
Above all, the most important thing is to not overdo it and to continue at your own pace. If you start with small steps and gradually establish it as a habit, it will surely bring wonderful changes to your life.
Why not wake up a little earlier tomorrow morning and go for a walk in the quiet? That one step might just open the door to a richer daily life.